Digestive distress: How to manage bloating, wind and cramping

Digestive health issues affect a large proportion of Australian women every day, but many of the digestive discomfort feelings women experience are simply swept under the carpet and dismissed. In reality, digestive discomfort is having a huge impact on the everyday lives and productivity of working women and mums.

Common feelings of digestive distress include:

bloating

cramping

constipation

wind

diarrhoea

Gastroenterologist and President of The Gut Foundation, Professor Terry Bolin says, "Two-thirds of women will experience bloating periodically, but one in five will experience bloating so severely that it impacts on their work and their lives.

"But because some women suffer every day, there is a tendency to dismiss these symptoms as normal and something they should accept."

According to nutritionist and accredited practising dietitian, Dr Joanna McMillan, digestive discomfort issues are a very real, valid problem for women and it shouldn’t be dismissed.

"For some people, changing their diet may be all that's needed, others may need a medical diagnosis. What's important is that women take control and seek solutions to overcome symptoms that can be managed."

The impact of digestive issues

Research reveals the impact of digestive issues is huge; in the worst cases it is preventing women from going to work, stopping them from participating in social activities and even possibly having a detrimental effect on their personal relationships.

“The findings also show that half of all women admit they haven’t tried to get information about their digestive discomfort problems and that’s a shame,” said Dr McMillan. “For some people changing their diet can help, but it is important to say that others may need to get a medical diagnosis first.”

How to keep your digestion happy

So how can women manage their digestion to avoid the discomfort? What are the main triggers of bloating and digestive discomfort and what are the warning signs we should look out for that could indicate something more serious?

Here are Dr Joanna McMillan’s top tips for optimum digestive balance:

Boost your good bacteria: A great way to do this is by consuming probiotics. The crucial thing to remember is to include probiotics in your eating plan on a regular basis, such as one serve of probiotic yoghurt daily.

Eat more fibre: Fibre provides bulk for intestinal contents which helps to keep everything moving. In addition, it’s fermented by resident bacterial cultures which help to keep gut cells nourished and keeps you regular.

Drink plenty of water: Fibre absorbs water in the gut, which in turn stimulates the gut to contract and help keep you regular. Without enough water, fluid has to be pulled from the body, which can leave you dehydrated and gut contents dry and hard to pass. Aim for one to two litres of fluid daily – though you may need more on hot days or when exercising.

Be active: An active body stimulates an active gut. For it to work well, move!